The quality of life can be significantly improved by changing habits
Connoisseurs of different ways of creating a menu recommend uncooked foods (fresh), some think it is good to omit meat from the menu, while doctors point out that the most important thing is a balanced diet (for example, Mediterranean). However, the fact is that the quality of life can be significantly improved by changing habits. Nutritionists, endocrinologists, doctors specializing in the prevention and treatment of diabetes and metabolic diseases and other experts explain different types of nutrition and their impact on people.
It is based on increased intake of fruits, vegetables, whole grain products, and nut products. This type of diet avoids meat and animal products (such as eggs and milk). The dairy-vegetarian diet excludes eggs, meat, fish and poultry and includes milk and dairy products. There is a variant that allows the intake of eggs in addition to milk and milk products. There is also a semi-vegetarian version that allows a small amount of fish and poultry meat. The beneficial effects of this type of diet are the achievement of a low level of saturated fat, cholesterol and protein levels and an increased level of carbohydrates, dietary fiber, magnesium, calcium, folic acid and antioxidants (for example vitamin C and E). Reduced meat intake is directly related to the reduction of fat and cholesterol and the prevention of arteriosclerosis. Dietary fibers from fruits and vegetables have a favorable effect on the feeling of satiety, reduction of obesity, normalization of fats and sugar in the blood, blood pressure, heart and kidney diseases, Alzheimer’s disease and prevention of colon cancer. Prevention of colon cancer (apart from increased cereal intake) is also favorably influenced by less meat in the diet: namely, fatty red meat carries an increased risk of lung, esophagus, liver and colon cancer. Normalizing body weight leads to a decrease in blood pressure, which is generally lower in vegetarians. A diet with plenty of fruits and vegetables is associated with a reduced risk of chronic diseases (eg angina pectoris, heart attack and stroke). Mortality from ischemic heart disease was reduced by 24% in vegetarians.
Nutrition based on olive oil
The risk of this diet is the lack of vitamin B12, iron, zinc, calcium and essential amino acids, which over a long period leads to osteoporosis or anemia.
Supporters of a vegetarian diet can compensate for iron by consuming black beans, lentils, sunflower seeds, green and dark vegetables, peas, whole grain products and drinking tomato juice and soy milk (because of vitamin B12). Walnuts, almonds, seeds, tofu cheese, broccoli are rich in calcium, and zinc is found in whole grain cereals, legumes, nuts and tofu cheese.
The way of eating can significantly improve the quality of life if it is healthy or balanced (for example, Mediterranean).
Mediterranean way of eating
This type of diet is similar to a vegetarian diet in terms of increased intake of complex carbohydrates and dietary fiber from fruits and vegetables and grains. Meat intake is reduced here. The intake of blue sea fish is especially emphasized. Olive oil is the basis of the Mediterranean diet. The positive effects of olive oil on the normalization of blood pressure and cholesterol contribute especially to the prevention of atherosclerosis.
The Mediterranean diet is significantly healthier in terms of a diet rich in saturated fats of animal origin (from fatty cheeses, pâté and margarine), which carry a high risk of developing diabetes and atherosclerosis.
Vegetarianism is often confused with fasting. Renunciation of meat is common. Fasting, however, lasts a certain time. The goal is to purify the mind and body, while vegetarianism is a permanent way of eating. During fasting, one can eat fish, which vegetarianism excludes. It happens that fasting body weight increases if simple carbohydrates (sugars from jam, honey and sweet juices) are used instead of complex carbohydrates from fruits, vegetables, legumes and grains.
You should not drink water during a meal, as this dilutes the stomach acid, which makes digestion difficult.
Menu for a long life (based on the Mediterranean diet)
This menu is rich in complex carbohydrates, dietary fiber and monounsaturated acids and is poor in saturated fats of animal origin. It is intended for healthy families and individuals in order to prevent obesity, diabetes, elevated fats, blood pressure and vascular complications.
- Intake of blue fish rich in omega 3 fatty acids – lowers triglycerides, cholesterol, blood pressure, insulin resistance, factors of thrombosis and inflammatory conditions.
- Plenty of fruits, vegetables and grains – they are rich in complex carbohydrates and dietary fiber. They contribute to the reduction of body weight, the regulation of fat and sugar in the blood, the prevention of atherosclerosis and vascular complications.
- Meals should be varied with plenty of fruits, vegetables, green foods, soups, salads, fresh herbs and garlic.
- It is not recommended to fry or fry (even in olive oil).
- Boiled is recommended food as a healthy way of eating, stewed in water with the addition of olive oil at the end, baked in the oven or on an electric grill.
- Low-fat or low-fat cheeses and other low-fat milk products (for example, yogurt) are used instead of other fatty cheeses.
- This menu contains half a kilogram of seasonal fruit and fresh (or cooked) vegetables per day, plenty of cereals, wholemeal bread, cooked wheat and corn, oat and barley flakes, spaghetti, wholemeal rice, legumes (beans and lentils), unrefined olive oil and olives, nuts, blue fish, moderate intake of chicken and turkey, even less red meat and a glass of red wine (every other day).